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APK 6167 Midterm Practice Questions
with Simplified Solution
1. Consider an athlete completing a single day carbohydrate loading strategy (no exercise
combined with 10g/kg body mass in the day prior to a competi-tion). The athlete has a mass of 80kg. If 75% of the consumed carbohydrate is stored in muscles as glycogen, how much water will have moved into the muscle cells as a result?: 1.8kg
2. Which of the following is true regarding post exercise hydration?: Athletes should consume 2 cups of fluid
for every pound that is lost during exercise
3. Optimal hydration should stimulate urination approximately every: 1-2 hours
4. T/F Body water is a poor heat conductor: False
5. Which of the following can be sources of water for athletes needing to replenish fluid
losses?: All of the above
6. Which of the following conditions would inform an athlete that they may be dehydrated if they
are self-monitoring hydration status?: urinating every 4 hours
7. Why is water arguably the most essential nutrient for athletes?: Death occurs more rapidly in water's
absence than in the absence of any other nutrient, and muscle tissue is roughly 70% water
8. Which of the following is TRUE of sports drinks?: They encourage fluid intake by ottering flavor.
9. T/F: Domestic bottled water is safer to drink than tap water: False
10. T/F: Sodium, calcium and potassium are classified as major minerals: True
11. Which athletes should be most concerned about "complementing pro-teins"?: Athletes
2 / 38 who are strict vegetarians and eat only plant foods
12. T/F: Dipeptides are proteins composed of 3 to 10 amino acids.: False
13. Which of the following is not true regarding protein intake?: The RDA for protein is 1 gram per
kilogram of body weight
14. T/F: Vegetarian athletes have slightly higher protein needs compared to
nonvegetarian athletes, due to the intake of incomplete protein food sources- : True
15. T/F: An "Incomplete protein" is a protein that contains the amino acids that cannot be
used by the body: False
16. Which component of the chemical structure of an amino acid is responsible for giving a
protein its unique structure and function when all of the amino acids in the protein are linked together?: Side Chain
17. A high dietary intake of protein will also increase an athlete's need for:: Fluids
18. T/F: The primary structure of protein refers to the sequence of amino acids forming that
protein.: True
19. Which length of time following a high-fat diet is recommended for en-durance
athletes due to its effectiveness at improving aerobic performance?- : Neither short term or long term
20. An athlete consumed 4g of alpha linolenic acid as part of a 3000 kcal diet. Did this
athlete meet the recommendation for % of total calories coming from alpha linolenic acid?: Yes
21. During competition lasting longer than 60 minutes, which of the following would be an
appropriate recommendation regarding carbohydrates?: Consume carbohydrates at a rate of about 30-60 grams per
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31. John is a soccer player who is trying to gain weight during the off season. His total
daily caloric intake is 3,500 calories. Currently, he is consuming, on average, about 100 grams of protein per day. Approximately what percent of his daily calories are coming from protein? *Divide kcals from protein by total kcals: 11%
32. T/F: Athletes should strive to maintain adequate intake of carbohydrates because
carbohydrate availability spares protein: True
33. T/F: Protein supplementation may be necessary in athletes having trouble meeting their
protein needs through whole foods in their diet.: True
34. Which of the following constitutes the basic structure of an amino acid?
-A carbon side chain -an amino group -a carboxylic acid group -all of these are correct: All of these
35. Chemical process that results in the formation of water.: Condensation
36. Complete, high-quality protein source: Turkey breast
37. Which of the following is not true re: protein intake?: The RDA is 1g/kg body weight (note: it is
0.8g/kg)
38. T/F: Fat substitutes made from proteins can be used in baking as well as in products
such as gravies, salad dressings, and frozen desserts.: False
39. Which chemical element is unique to protein (i.e. found in proteins but not carbohydrates
5 / 38 nor fats)?: Nitrogen
40. According to the article, "International Society of Sports Nutrition position stand:
energy drinks", which two ingredients are the primary ergogenic nu-trients in most Energy Drinks or energy shots?: Catteine and Carbohydrates (simple Sugars)
41. T/F: A "limiting amino acid" is any amino acid that is in short supply in a specific
food.: True
42. T/F: Research indicates that ingesting proteins prior to training can de-crease
muscle catabolism and increase muscle synthesis.: True
43. Jack is a 220-pound high school shot putter who reports that he is consum-ing 350 grams
of protein a day. Which of the following statements is true?: Jack is consuming more than the recommended amount of protein for athletes.
44. Which of the following dietary and training factors does NOT affect protein
recommendations?: Gender
45. T/F: Current research supports the idea that athletes have higher protein needs than
nonathletes: True
46. Why might a high-protein diet lead to dehydration?: hydrolysis of peptide bonds between amino
acids
47. T/F: Athletes engaged in endurance, strength/power, or teams sports have higher
protein requirements than their sedentary counter parts; as a result, protein supplementation should be recommended.: False
48. Which of the following is true of high-quality proteins?
-they are derived primarily from animal sources
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51. Athletes can increase their intake of carotenoids by consuming more: Veg-etables
52. Prolonged deficient intake of which of the following B vitamins can lead to the
development of the disease pellagra?: B3 (niacin)
53. T/F: Athletes participating in high-impact sports are at greater risk for iron-
deficiency anemia.: True
54. T/F: Choline is involved in the formation of acetylcholine, a neurotransmit-ter involved
in muscle activation.: True
55. T/F: Minerals are classified as "major minerals" if they are required in the body in
amounts greater than 10mg/day.: False (noter: major minerals >100mg/day)
56. Which of the following abbreviations represents the recommended daily intake for a
vitamin?: RDA/AI
57. Most common nutritional deficiency in the US: iron
58. Iron containing compound found in muscle that facilitates the transport of oxygen to
muscle cells: myoglobin
59. Which of the following statements is False?: Vitamin A prevents cystic fibrosis
60. Which of the following is NOT a fat soluble vitamin?: vitamin c
61. Which of the following foods is rich in organosulfides?
- Soybeans
- Broccoli -black tea
8 / 38 -oranges: Broccoli
62. Which of the following may result from a deficiency of vitamin B12?: Pernicious Anemia
63. T/F: Free radical production decreases during exercise: False
64. Becky's 2-year-old son can't walk because he was born with
spina bifida. To reduce the chances that her next baby is born with this birth defect or related disorders, Becky should .: consume green leafy vegetables, drink orange juice, and take a folic acid supplement before getting pregnant.
65. What food contains the most vitamin B12: Chicken
66. T/F: Potassium is critical in the formation of ATP and CP: False
67. Why does chromium appear to be important for athletes?: It enhances the action of insulin
68. If I consumed 200g of protein today as part of 4,000 total calories, what percentage of
the total calories came from protein?: 20%
69. Red wine contains which type of phytochemical?: Flavonoids
70. What vitamins can be made endogenously, but not in sufficient amounts, thus requiring
intake through the diet?: Vitamins D and K
71. Nicotinamide adenine dinucleotide and nicotinamide adenine dinucleotide phopshate
are coenzymes that are involved in which of the following process-es?: ATP production
72. What vitamin does not have antioxidant properties?: Vitamin D
73. Thiamin requirements will escalate with the simultaneous increase of:: Calo-ries
74. The absorption of non-heme iron from plant sources can be enhanced by consuming it
with which of the following?: Vitamin C
10 / 38 function: Vitamin D
89. Antioxidant: Vitamin E
90. Important for blood clotting: Vitamin K
91. Athletes that are recommended to be screened for iron intake and blood ferritin levels
regularly>: Female endurance athletes
92. T/F: Due to their buffering capacity, it is recommended that athletes take phosphorus
supplements to prevent fatigue during exercise: False
93. Not considered and electrolyte: Phosphorus
94. Trace mineral: Zinc
95. T/F: Linolenic acid is a common omega 3 fatty acid found in seafood, nuts, seeds and
green leafy vegetables: True
96. Proteins that function to catalyze biochemical reactions in the body are known as:
Enzymes
97. Component of the coenzyme thiamin pyrophosphate involved in convert-ing pyruvate to
acetyl-CoA: B1 (thiamin)
98. component of flavin adenine dinucleotide (FAD) which is used in the elec-tron transport
chain: B2 (Riboflavin)
99. Component of nicotinamide adenine dinucleotide (NAD) which is used in the electron
transport chain: B3 (Niacin)
100. converted to pyridoxal phosphate in the liver; component of over 100 enzymes: B
(pyridoxal phosphate)
101. known as cobalamin, responsible for converting homocysteine to methio-nine and
11 / 38 reducing the risk of heart disease: B12 (cobalamin)
102. Critical for DNA synthesis and cell division:: Folate (folic acid)
103. A component of Coenzyme A: pantothenic acid
104. component of the neurotransmitter responsible for muscle action poten-tial: choline
105. collagen formation: vitamin c
106. T/F: Vitamin A has been labeled the "anti-infection" vitamin due to its role in immune
function: True
107. Barry's diet lacks foods that contain thiamin. As a result of his diet, he has a high risk of:
Beriberi
108. A basketball athlete is schedule to train at 3pm today. Which of the follow-ing statements is
true?: The athlete should consume 400-600 mL fluid at 11AM
109. Daily water needs can be supplied by which of the following?
- Fluids -Fruits, vegetables, and other foods -cellular metabolism: All of these are correct
110. Dehydration can eventually lead muscles to rely more heavily on anaerobic metabolism,
which can cause which of the following? -Faster fatigue if activity levels are not decreased -Higher Ratings of perceived exertion -Quicker rises in lactic acid levels
13 / 38 strategy to enhance performance during that session?: NO
118. Electrolyte most important to replenish during rehydration: sodium chloride
119. Which of the following is true of athlete who avoid fluids before training sessions
or competitive events? -they demonstrate a faster rise in core body temp -they tend to fatigue quickly -they have increased heart rates and greater perceived levels of exertion -all of these: all of these
120. T/F: Fats and proteins can be metabolized via glycolysis: False
121. T/F: carbohydrate rich sports drinks should not be given to athletes during endurance
sport participation because blood glucose levels are not increased- : False
122. T/F: An athlete about to exercise outdoors is in the cold would be consid-ered
overdressed if he or she were comfortable upon stepping out into the elements: True
123. T/F: The use of electrolyte sports drinks by non-endurance athletes is more important
than use by endurance athletes because diet alone does not provide enough sodium to cover losses in training.: False
124. If a
product is labeled "sodium free", the item contains less than mg sodium per serving.: 5
125. Which DRI indicates the intake level needed to meet the nutrient require-ment of most
people within a healthy population?: RDA
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126. Which vitamins and minerals must be included on the Nutrition Facts Panel?: Vitamin
D, Potassium, Calcium and Iron
127. Which of the following are single sugar molecules that form the building blocks for more
complex carbohydrates?: Monosaccharides
128. What does AND stand for?: Academy of Nutrition and Dietetics
129. The Tolerable Upper Intake Level for a nutrient is the:: Highest average amount that is unlikely to
harm most people when consumed daily
130. From the small intestine, the
remainder of the undigested, partially digest-ed, and unabsorbed contents pass into the : Large intestine
131. Which of the following lists the correct sequence of metabolic pathways to aerobically break
down fats for energy?: Beta oxidation, citric acid cycle, electron transport chain
132. All of the following are required on food labels except:: calcium rich diets can help treat osteoporosis
133. Which of the following is true of a carbohydrate?: They are the main source of fuel for the body
134. Which of the statements is true regarding meal frequency recommenda-tions?: If protein
levels are accurate, increasing meal frequency during periods of hypoenergetic dieting may preserve lean body mass in athletic populations
135. Which of the following is not a potential fate of glucose that enters the muscle cell via
facilitate diffusion?: Converted to fructose
136. Unlike carbohydrates and fats, proteins do not undergo enzymatic diges-tion by mouth:
True
137. Fat digestion and absorption is for the most part
completed by the time the food contents reach the : Large intestine
16 / 38 Which of the following is the appropriate sequence for digestion?- : Mouth, esophagus, stomach, small intestine, large intestine, rectum
150. T/F: ATP is stored in very large quantities in the cells.: False
151. T/F: The USDA is the governing body responsible for ensuring the safety of foods sold
in the US.: False
152. Dietary Guidelines for Americans: A set of general nutrition recommendations
153. T/F: In addition to water, fluid needs can be met through ingestion of milk, juice, tea,
coffee, soda, other beverages, and watery foods: True
154. T/F: A nutritionist is synonymous with a registered dietitian: False
155. A food bolus travels through where once it enters the mouth,
Mouth..........Anus: Mouth, Esophagus, Stomach, Small Intestine, Large Intestine, Anus
156. What does the % DV stand for on food labels?: Percent Daily Value
157. Over the course of a week, what impact does a low-carb diet (<40% daily calories) have
on muscle glycogen levels and performance for an athlete who is training on a daily basis?: It gradually decreases muscle glycogen levels
158. How does the amount of energy stored in carbohydrates compare to that stored as body fat?:
Less energy is stored in the form of carbohydrates compared to body fat
159. Which of the following statements is FALSE regarding pre-event carbohy-drate
consumption (1-4 hours prior to exercise)?: Sports drinks such as gatorade are superior pre-event carbohydrate sources compared to milk and fruit juice due to a higher concentration of carbohydrates, vitamins, and minerals.
160. What is the basis for the recommendation to consume 30-60g carbohy-drate per hour
during prolonged (>90 min) exercise?: Intestinal absorption of glucose has been measured at 1g/min
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161.In order to carbohydrate load most effectively, it appears women need to :
Increase total calorie intake
162. T/F: Without the light energy from the sun, carbohydrates could not be naturally
synthesized.: True
163. Which of the following is the term for the storage form of glucose in plant cells that
humans can absorb?: Starch
164. How many carbohydrates should be consumed during exercise?: 30-60 grams per hour
165. The classic 6 day carbohydrate loading method suggested a carbohydrate intake of: 15% total
calories for days 1-3; 70% total daily calories for days 4-
166. What is true regarding polyols?: Known as "sugar alcohols", contains between 1.5-3 kcal/gram; may create laxative
ettect in large quantities
167. T/F: Eating fruits and vegetables that are low in fat and high in fiber, vitamin A, or
vitamin C may help prevent some cancers.: True
168. What does the acronym GRAS stand for?: generally recognized as safe
169. T/F: Artificial nutritive sweeteners are used in sports drinks because of their high
caloric content.: False
170. Which of the following is TRUE of dietary fiber?
-It does not provide the body with calories -it helps speed the passage of food through the intestines -it is either soluble or insoluble -all of these: all of these
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182. T/F: Because of its sweetness and rapid absorption by the gastrointestinal tract, fructose
is the best type of carbohydrate to consume during prolonged exercise.: False
183. T/F: Carbohydrate intake recommendations can range from 3-12 grams per kilogram
of body weight: True
184. The primary source of energy for the brain is which of the following?: Glucose
185. T/F: All non-nutritive sweeteners contain zero calories and tend to be much sweeter tasting
than sucrose.: False- not all artificial sweeteners are sweeter than sucrose
186. Assume an athlete requires 4,000 calories today. How many grams of fat should he/she
consume today to meet the high end of AMDR for fat?: 156g
187. Regarding fatty acids, the number of carbons in a chain affects how the fatty
acid : Is digested, absorbed, and used in the body
188. T/F: Linoleic Acid is the most commone omega 6 fatty acid; It is found mainly in
safflower, corn and sunflower oils: True
189. Which form of cholesterol is described as a "scavenger" molecule?: HDL
190. Which of the following is a good example of a fat?: A pat of margarine
191. Which of the following is the correct pairing of a fat substitute and its
macronutrients derivative?: Olean-carbohydrate and fat
192. T/F: Trans fatty acids are not common in nature but are formed during the process of
hydrogenation.: True
193. Which of the following fat substitutes is calorie free due to its inability to be hydrolzyed and
absorbed in the small intestine?: Olestra- a unique combination of sucrose and fatty acids
194. T/F: Carbohydrates, proteins, and fats consumed in excess of daily needs will be
20 / 38 converted into lipids within the body.: True
195. Which of the following converts fats into energy?: The aerobic system
196. Which of the following statements is true?
-The shorter the length of the fatty acid and/or the more unsaturated it is, the more liquid the fat is at room temperature. -the longer the length of the fatty acid and/or the more saturated it is, the more liquid the fat is at room temperature -Carbon chain length and saturation level have no effect on the state of fat (i.e. solid or liquid) at room temperature: The shorter the length of the fatty acid and/or the more unsaturated it is, the more liquid the fat is at room temperature.
197. T/F: Omega fatty acid classification signifies the location of the first double bond from
the carboxyl acid end of a fatty acid chain: false
198. An athlete is prescribed 3500 kcals for the day and wants to keep their fat intake at 25% of
their total calories. Which of the following meals contains the correct best fat intake to stay within their desired goal, while maintaining RDA for fat intake?: 38 g polyunsaturated fats; 57g monounsaturated fats; 3g saturated fats
199. Which of the following describes the recommendation for consuming fat during an exercise
session?: Fat is not recommended for consumption during an exercise session
200. Soy, rice, and dairy-alternative products are excellent substitutes for low-fat or full-
fat dairy products because dairy-alternative products:: Contain mainly unsaturated fats
201. How is a stearic acid (fatty acid) classified?: Saturated
